11 Healthy Casserole Recipes for Diabetics

Not just for diabetics: These lightened-up, healthy versions of these classic one-dish casserole recipes make for a delicious dinner.

from Reverse Diabetes
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    Whole-Wheat Mac and Cheese with Spinach Recipe

    We’ve made this comfort food favorite diabetes-friendly by using whole-wheat pasta, a lightened cheese sauce, and a surprise layer of spinach.

    Serves 6
    Prep time 15 minutes
    Cook time 45 to 55 minutes

    • Salt for pasta water, plus 1/4 tsp. for sauce
    • 1 3/4 cups low-fat (1%) milk, divided
    • 3 tbsp. flour
    • 2 cups (6 oz.) grated extra-sharp fat-free cheddar cheese
    • 1 cup low-fat (1%) cottage cheese
    • 1⁄8 tsp. nutmeg
    • Ground pepper to taste
    • 1 package (10 oz.) frozen spinach
    • 2 cups (8 oz.) whole-wheat macaroni
    • 1/4 cup toasted wheat germ

    1. Preheat the oven to 400°F. Coat an 8-inch-square (2-quart) baking dish with nonstick spray. Bring a large pot of lightly salted water to a boil for cooking the macaroni.
    2. Whisk 1/4 cup of the milk with the flour in a small bowl until smooth. Set aside. Heat the remaining 1 1/2 cups milk in a heavy medium saucepan over medium heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce boils and thickens, 2 to 3 minutes. Remove from the heat. Add the cheddar cheese, stirring until melted. Stir in the cottage cheese, nutmeg, 1/4 tsp. salt, and pepper.
    3. Cook the spinach according to package directions. Drain and press out excess moisture.
    4. Cook the macaroni, stirring often, in the boiling water until not quite tender, 4 to 5 minutes. (The macaroni will continue to cook while baking.) Drain, rinse with cold running water, then drain again.
    5. Mix the macaroni with the cheese sauce in a large bowl. Spread half of the macaroni mixture in the baking dish. Spoon the spinach on top. Spread the remaining macaroni mixture over the spinach layer. Sprinkle with wheat germ.
    6. Bake the casserole until bubbly and golden, 35 to 45 minutes.

    Per serving (1 1⁄3 cups): 289 cal, 3 g fat (1 g sat), 40 g carbs, 24 g protein, 3 g fiber, 10 mg chol, 541 mg sodium, 421 mg calcium

    Chicken Potpie with Vegetables Recipe

    This classic comfort food has a healthful twist: a higher ratio of vegetables to meat.

    Serves 8
    Prep time 25 minutes plus cooling
    Cook time 45 minutes

    • 2 tbsp. olive oil
    • 3 leeks, rinsed, white and pale-green parts coarsely chopped
    • 2 celery stalks, coarsely chopped
    • 2 large carrots, peeled and thickly sliced
    • 1 large red potato, unpeeled and cut into bite-size chunks
    • 1 cup thickly sliced mushrooms
    • 3 tbsp. all-purpose flour
    • 1/2 tsp. dried thyme, crumbled
    • 1/4 tsp. salt
    • 1 can (14 oz.) reduced-sodium, fat-free chicken broth
    • 2 cups bite-size pieces cooked chicken
    • 1 cup fresh or frozen green peas
    • Prepackaged pastry for single-crust 9-inch pie
    • 1 large egg whisked with 1 tbsp. milk, for glaze

    1. Heat oil in large saucepan over medium heat. Add leeks, celery, carrots, and potato. Cook, stirring occasionally, 5 minutes. Add mushrooms. Cook, stirring occasionally, 5 minutes. Stir in flour, thyme, and salt until blended. Stir in broth. Increase heat to medium-high. Cook, stirring, until thickened, about 2 minutes. Stir in chicken and peas. Transfer mixture to 9- or 10-inch deep-dish pie plate. Let cool to room temperature.
    2. Preheat oven to 400°F.
    3. Unfold pastry, checking its fit on top of pie plate. Brush underside of pastry with some of the egg-milk glaze and place over filling. Trim edge and flute pastry, if desired. Brush top of pastry with remaining glaze. Cut four 1-inch slits in center of pastry to vent steam.
    4. Bake until filling is bubbly and pastry is golden brown, 25 to 30 minutes. Let stand at least 10 minutes before serving.

    Per serving: 278 cal, 11 g fat (3 g sat), 30 g carbs, 15 g protein, 4 g fiber, 28 mg chol, 351 mg sodium, 50 mg calcium

    Almond Chicken Pasta Bake Recipe

    This full-flavored chicken casserole can be made hours ahead of time. Just refrigerate, then let stand at room temperature for about 30 minutes before baking. Adapted from Louise Warren Blades, Elizabeth City, North Carolina

    Serves 12
    Prep time 30 minutes
    Cook time 25 minutes

    • 4 1/2 cups bow tie pasta
    • 1 can (4 oz.) mushroom stems and pieces, drained
    • 1/4 cup chopped onion
    • 4 tbsp. butter
    • 1/2 cup flour
    • 1/2 tsp. nutmeg
    • 2 cups fat-free half-and-half
    • 1 cup low-sodium fat-free chicken broth
    • 3 cups frozen chopped broccoli, thawed
    • 2 1/2 cups cubed cooked chicken breast
    • 1 can (14 oz.) no-salt diced tomatoes, drained
    • 6 strips turkey bacon, crumbled
    • 1/2 cup grated Parmesan cheese, divided
    • 3 tbsp. sherry or additional chicken broth
    • 1/2 cup sliced almonds, toasted

    1. Preheat oven to 350°F. Cook pasta according to package directions. Drain.
    2. Meanwhile, in a Dutch oven, sauté mushrooms and onion in butter, 3 to 5 minutes, or until onion is tender. Whisk in flour and nutmeg until blended. Add half-and-half and broth. Bring to a boil. Cook and stir 2 minutes or until thickened and bubbly.
    3. Add drained pasta to cream sauce on the stove. Add the broccoli, chicken, tomatoes, bacon, cup of the cheese, and the sherry or broth. Transfer to a greased 13-by-9-inch baking dish. Sprinkle with almonds and the remaining cheese.
    4. Bake, uncovered, 20 to 25 minutes or until heated through.

    Per serving: 268 cal, 11 g fat (4 g sat), 23 g carbs, 17 g protein, 2 g fiber, 48 mg chol, 353 mg sodium, 126 mg calcium

    Spinach-Stuffed Manicotti with Mushrooms Recipe

    Stuffing these pasta shells with a mixture of ricotta and spinach results in a lighter but still decadent-tasting dish.

    Serves 8
    Prep time 25 minutes
    Cook time 40 minutes

    • 8 manicotti or cannelloni shells
    • 2 tsp. olive oil
    • 1 small onion, finely chopped
    • 1 package (10 oz.) frozen chopped spinach, thawed
    • 1 cup fat-free ricotta cheese
    • 4 oz. reduced-fat mozzarella cheese, shredded
    • 3 tbsp. grated Parmesan cheese
    • 1 tsp. dried basil, crumbled
    • 1/4 tsp. garlic powder
    • 1/4 tsp. salt
    • 1 1/4 cups no-salt tomato sauce
    16 oz. mushrooms, sliced

    1. Preheat oven to 350°F. In large pot of lightly salted boiling water, cook manicotti 8 minutes. Drain. Let cool slightly.
    2. Meanwhile, heat 1 tsp. of the oil in medium nonstick skillet over medium heat. Add onion. Sauté until softened, 5 minutes.
    3. In colander, briefly drain spinach, retaining some liquid. In large bowl, stir together spinach, ricotta, mozzarella, Parmesan, basil, garlic powder, and salt.
    4. Spread 1/4 cup tomato sauce over bottom of 9-by-13-by-2-inch baking dish. Stuff each manicotti shell at both ends with spinach mixture to fill completely. Arrange manicotti in single layer in baking dish. Top with remaining tomato sauce. Cover with foil.
    5. Bake until heated through, about 30 minutes.
    6. About 5 minutes before manicotti is finished baking, heat remaining tsp. oil in a skillet over medium heat. Add mushrooms. Sauté just until slightly softened, about 2 minutes. Serve manicotti topped with mushrooms.

    Per serving: 201 cal, 5 g fat (2 g sat), 27 g carbs, 14 g protein, 3 g fiber, 14 mg chol, 207 mg sodium, 339 mg calcium

    Turkey Tetrazzini Recipe

    This noodle, mushroom, and turkey casserole features a creamy, reduced-fat white sauce and gets an extra boost of seasoning from cayenne pepper and nutmeg.

    Serves 6
    Prep time 15 minutes
    Cook time 30 minutes

    • 10 oz. fettuccine
    • 2 tsp. olive oil
    • 4 scallions, thinly sliced
    • 8 oz. mushrooms, thinly sliced
    • 2 tbsp. flour
    • 1 1/2 cups fat-free half-and-half
    • 1/2 tsp. salt
    • 1/4 tsp. cayenne pepper
    • 1⁄8 tsp. nutmeg
    • 2⁄3 cup grated Parmesan cheese
    • 8 oz. cooked turkey breast, shredded

    1. Preheat oven to 400°F. Cook pasta in large pot of boiling water according to package directions. Drain and set aside.
    2. Meanwhile, heat oil in large saucepan over medium heat. Add scallions and cook until softened, about 1 minute. Add mushrooms and cook, stirring frequently, until tender, about 5 minutes.
    3. Add flour to pan and cook, stirring, until mushrooms are evenly coated, about 2 minutes. Add half-and-half, salt, cayenne, and nutmeg to pan and bring to a boil. Reduce to a simmer and cook until slightly thickened, about 5 minutes. Stir in 1⁄3 cup Parmesan, the cooked pasta, and turkey.
    4. Transfer to 7-by-11-inch baking dish. Sprinkle remaining 1⁄3 cup Parmesan on top. Bake until bubbling and crusty, about 10 minutes.

    Per serving: 332 cal, 6 g fat (3 g sat), 45 g carbs, 24 g protein, 2 g fiber, 42 mg chol, 440 mg sodium, 177 mg calcium

    Tuna-Noodle Casserole Recipe

    This family pleaser tends to be loaded with fat, but we’ve made a few simple changes—like using fat-free milk and cheese—that won’t significantly affect the creamy, savory flavor.

    Serves 6
    Prep time 10 minutes
    Cook time 30 minutes

    • 8 ounces broad egg noodles
    • 1 can (4 oz.) mushrooms, drained
    • 1 can (10 3/4 oz.) low-sodium cream of mushroom soup
    • 1 can (6 oz.) water-packed tuna, drained
    • 1/2 cup fat-free milk
    • 1 cup (4 oz.) shredded fat-free cheddar cheese
    • 1 cup frozen peas

    1. Preheat oven to 350°F. Cook the noodles according to the package directions until firm-tender, then drain.
    2. Combine the noodles, mushrooms, soup, tuna, milk, cheese, and peas in a 1 1/2-quart baking dish. Bake, uncovered, until bubbling, about 30 minutes.

    Per serving: 272 cal, 4 g fat (1 g sat), 36 g carbs, 21 g protein, 3 g fiber, 56 mg chol, 409 mg sodium, 218 mg calcium

    Stuffed Vegetables Recipe

    These colorful edible bowls are stuffed with a mixture of lean lamb, fresh vegetables, and brown rice for a satisfying main dish.

    Serves 6
    Prep time 45 minutes
    Cook time 45 to 50 minutes

    • 1/2 cup uncooked brown rice
    • 8 oz. lean ground lamb
    • 1 onion, chopped
    • 4 bell peppers
    • 4 large firm, ripe tomatoes
    • 2 large zucchini, about 8 oz. each
    • 1 tbsp. extra-virgin olive oil
    • 3 garlic cloves, coarsely chopped
    • 10 oz. baby spinach leaves
    • 5 tbsp. shredded fresh basil, divided
    • 1 large egg, lightly beaten
    • Salt and ground black pepper

    1. Cook the rice according to the package directions. Meanwhile, put lamb and onion in a nonstick skillet over medium heat. Sauté until the lamb is cooked through and the onion is soft. Place a sieve over a bowl and add the meat mixture to it so the fat drips through.
    2. Cut each pepper in half lengthwise, remove the core and seeds. Cut the stem end off the tomatoes and hollow out the insides (reserve any juices). Cut the zucchini in half lengthwise and hollow out to make shells, 1/4 inch thick. Chop the tops and flesh of the peppers, tomatoes, and zucchini and place in a bowl with tomato juices.
    3. Preheat oven to 350°F. Heat oil in a nonstick skillet over medium heat. Add garlic and chopped vegetables and sauté until slightly soft. Add the spinach and sauté until it wilts. Remove from heat and stir in 2 tbsp. basil, the rice, and lamb. Mix in the egg and salt and pepper.
    4. Spoon the stuffing into the vegetable shells. Arrange the peppers and zucchini in a single layer in 1 or 2 roasting pans. Cover with foil and roast 15 minutes. Add the tomatoes and continue roasting until the vegetables are almost tender, about 15 minutes longer. Uncover the vegetables and continue roasting until they are tender and the tops are lightly brown, 15 to 20 minutes longer. Serve sprinkled with the remaining fresh basil.

    Per serving: 234 cal, 6 g fat (1 g sat), 33 g carbs, 15 g protein, 7 g fiber, 55 mg chol, 154 mg sodium, 108 mg calcium

    Eggplant Lasagna Recipe

    Even though it’s not especially rich in vitamins and minerals, eggplant is surprisingly high in antioxidants. It’s also an excellent substitute for meat. Here, the eggplant is mixed with garlic, onions, and tomato for a wholesome, stick-to-your-ribs meal.

    Serves 12
    Prep time 60 minutes
    Cook time 1 hour 15 minutes

    • 2 tbsp. olive oil
    • 1 large onion, chopped
    • 2 cloves garlic, minced
    • 1 tbsp. Italian seasoning
    • 2 cans (14 oz. each) no-salt diced tomatoes
    • 1 can (28 oz.) no-salt tomato sauce
    • 1 small eggplant (12 oz.), peeled and cut into 1-inch pieces
    • 1/4 tsp. salt
    • 1 container (16 oz.) light silken tofu, drained
    • 2 large eggs
    • 1 cup grated Parmesan cheese
    • 9 no-boil lasagna noodles
    • 1 package (8 oz.) shredded part-skim mozzarella cheese

    1. Preheat oven to 400°F. Heat the oil in a large saucepan over medium-high heat. Add the onion and cook until tender, about 5 minutes. Add the garlic and Italian seasoning and cook 1 minute. Add the tomatoes and tomato sauce and bring to a simmer. Reduce the heat to low and let simmer 40 minutes.
    2. Meanwhile, coat a rimmed baking sheet with cooking spray. Add the eggplant, coat with cooking spray, and sprinkle with the salt. Roast, turning occasionally, until browned, 30 minutes.
    3. In a food processor, combine the tofu, eggs, and Parmesan and puree until smooth.
    4. Coat a 9-by-13-inch baking dish with cooking spray. Spread 1 cup prepared tomato sauce on the bottom of the dish and arrange 3 lasagna noodles on top. Spread 1/2 of the tofu filling over the noodles, followed by 1/2 of the eggplant. Top with 1 1/2 cups sauce and 1/2 cup mozzarella. Repeat with another layer, then top with the remaining noodles, sauce, and mozzarella.
    5. Cover with foil and bake 1 hour. Remove the foil and bake until heated through, about 15 minutes. Let cool slightly before serving.

    Per serving: 244 cal, 9 g fat (4 g sat), 25 g carbs, 14 g protein, 3 g fiber, 46 mg chol, 324 mg sodium, 359 mg calcium

    Crab and Penne Casserole Recipe

    Store-bought light Alfredo sauce lends creaminess to this comforting, zucchini-filled dish. Adapted from Bernadette Bennett, Waco, Texas

    Serves 8
    Prep time 20 minutes
    Bake time 40 minutes

    • 2 cups penne pasta
    • 1 jar (17 oz.) light Alfredo sauce
    • 1 1/2 cups imitation crabmeat, chopped
    • 1 medium yellow summer squash, sliced
    • 1 medium zucchini, sliced
    • 1 tbsp. dried parsley flakes
    • 1⁄8 to 1/4 tsp. crushed red pepper flakes
    • 1 1/2 cups (6 oz.) shredded fat-free mozzarella cheese
    • 2 tbsp. dry breadcrumbs
    • 2 tsp. unsalted butter, melted

    1. Preheat oven to 325°F. Cook pasta according to package directions and drain.
    2. Meanwhile, in a large bowl, combine the Alfredo sauce, crab, yellow squash, zucchini, parsley, and pepper flakes.
    3. Add pasta to sauce mixture and toss to coat. Transfer to a greased 9-by-13-inch baking dish. Sprinkle with mozzarella cheese.
    4. Cover and bake 35 minutes. Toss breadcrumbs with melted butter; sprinkle over casserole. Bake, uncovered, 5 to 6 minutes longer or until browned.

    Per serving: 296 cal, 8 g fat (4 g sat),
    31 g carbs, 25 g protein, 1 g fiber, 55 mg chol, 685 mg sodium, 323 mg calcium

    Savory Lamb Stew with Sweet Potatoes Recipe

    Okra and peanut butter contribute to the thickness and heartiness of this West African–inspired stew. In addition to the beta-carotene supplied by sweet potatoes, this dish is also rich in zinc and B vitamins from the lamb.

    Serves 4
    Prep time 15 minutes
    Bake time 40 minutes

    • 3 tsp. olive oil, divided
    • 1 lb. well-trimmed lean leg of lamb, cut into 1-inch chunks
    • 1 medium onion, finely chopped
    • 4 cloves garlic, minced
    • 1 cup canned no-salt crushed tomatoes
    • 1 lb. sweet potatoes, peeled and cut into 1/2-inch chunks
    • 2 tbsp. creamy peanut butter
    • 1/2 tsp. salt
    • 1/2 tsp. cayenne pepper
    • 1 package (10 oz.) frozen cut or whole okra, thawed

    1. Preheat oven to 350°F. In a large nonstick Dutch oven or flameproof casserole dish, heat 2 tsp. of the oil over medium-high heat. Add the lamb and sauté 5 minutes, or until browned. With a slotted spoon, transfer the lamb to a plate.
    2. Reduce the heat to medium and add the remaining 1 tsp. oil, the onion, and garlic; cook 2 minutes. Stir in 1⁄3 cup water, and cook until the onion is golden brown and tender.
    3. Stir in the tomatoes, sweet potatoes, peanut butter, salt, cayenne, and 1 1/2 cups water; bring to a boil. Return the lamb to the pan. Cover, transfer to the oven, and bake 25 minutes.
    4. Stir in the okra, return the pan to the oven, and bake 15 minutes, or until the lamb and okra are tender.

    Per serving: 376 cal, 13 g fat (3 g sat), 33 g carbs, 29 g protein, 7 g fiber, 75 mg chol, 459 mg sodium, 129 mg calcium

    Tofu-Stuffed Shells Recipe

    Your gang won't even miss the meat in this flavorful pasta dish, which jazzes up tofu with cheese, spinach, and garlic. Adapted from Jenni Dise, Phoenix, Arizona.

    Serves 5
    Prep time 25 minutes
    Bake time 35 minutes

    • 15 uncooked jumbo pasta shells
    • 1 1/2 cups (12 oz.) silken firm tofu
    • 3 tbsp. grated Romano cheese, divided
    • 2 garlic cloves, peeled
    • 1 package (10 oz.) frozen chopped spinach, thawed and squeezed dry
    • 1 can (14 1/2 oz.) no-salt Italian diced tomatoes, drained
    • 1 can (8 oz.) no-salt tomato sauce
    • 1/4 cup dry red wine or vegetable broth
    • 1/2 cup shredded part-skim mozzarella cheese

    1. Preheat oven to 350°F. Cook pasta shells according to package directions.
    2. Meanwhile, in a blender, combine the tofu, 2 tbsp. of the Romano cheese, and garlic; cover and process until smooth. (Add 1 tbsp. water if mixture is too thick.) Add spinach and process until blended. Drain shells, then stuff with tofu mixture.
    3. In a small bowl, combine the tomatoes, tomato sauce, and wine or broth. Spread about 1/2 cup into a greased 11-by-7-inch baking dish. Arrange stuffed shells over sauce. Top with remaining sauce.
    4. Cover and bake 25 minutes.
    Uncover, then sprinkle with mozzarella and remaining Romano cheese. Bake 8 to 10 minutes longer, or until shells are heated through and cheese is melted.

    Per serving: 290 cal, 6 g fat (3 g sat), 39 g carbs, 18 g protein, 5 g fiber, 11 mg chol, 249 mg sodium, 271 mg calcium

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    Your Comments

    • Eatright

      Not much health going on here… wheat pasta, milk, low fat cheese and frozen spinach. How about… quinoa pasta, almond milk, fresh spinach, sheep ricotta and if you want cheese, just have the full fat version – all ingredient organic.

    • Sherry Fallis

      We buy lo-carb pasta and cut the number of carbs in casseroles in half. My granddaughter was able to stop taking insulin injections so often just by making this change, and eliminating sugar. We also buy lo-carb bread, our favorite is lavosh bread which can used in a lot of different ways, also lo-carb tortillas. I make chips from the lavosh bread to use with dip and in “frito” chili pie. We use sugar substitute and buy sugarless jello and other treats.